Thursday - Outdoor Workout 22/08/2024
Warm up
Run-Ruck Circuit (Repeat 2-3 Times):
800m Run @ Controlled Pace:
Target slightly slower than last week's 600m pace.
Rest: 90 seconds.
10-Minute Ruck @ Moderate Pace:
Load: 35 lbs (16 kg) for men / 30 lbs (14 kg) for women.
Focus on maintaining a steady, brisk pace.
400m Run @ Moderate Pace:
Slightly faster than last week's 600m pace.
Rest: 60 seconds.
5-Minute Ruck @ Fast Pace:
Same load as above.
Aim to cover as much distance as possible.
200m Run @ Max Sustainable Pace:
As fast as you can hold without redlining.
Rest: 3 minutes.
Competition
